Menopause is a natural process that all women face, usually in the late 40s and early 50s. What happens in this period, in short, is that their bodies stop ovulating, bringing with them a hormonal change with not very pleasant consequences.
Night sweats, intermittent heats, risk of osteoporosis, changing mood, irritability and exhaustion are just some of the unpleasant symptoms of menopause to which women have become accustomed to strength. What many do not know, is that there are natural methods capable of relieving them.
Learn how to reduce the impact of menopause so that women can better adapt to it.
7 Tricks to reduce the symptoms of menopause
1.Eat foods rich in calcium and vitamin D
During menopause, women stop processing calcium as efficiently as they did before, leading to consequences such as bone weakness and risk of osteoporosis.
Increase the consumption of calcium and vitamin D is essential: while certain food foods increase calcium reserves, the higher consumption of vitamin D facilitates its absorption, which is very necessary.
These are some useful foods to increase the intake of calcium and vitamin D:
- Dairy products like yogurt, milk and cheese.
- Fish oil.
- Cod liver oil.
Vitamin D and calcium supplements are also recommended.
2.Maintain a healthy body weight
In menopause it is easy to gain weight due to hormonal changes and the greater presence of sedentary activities, which is highly counterproductive during this process of adaptation.
Maintain a good body weight in menopause is essential not only to prevent diseases such as heart disease and diabetes, but to lessen the impact of hormonal changes.
A study in women during menopause showed that those who lost 5 kilos in the first year saw a significant reduction in their night sweats and frequent heat episodes.
3.Increase the intake of fruits and vegetables
Simple fruit and vegetable intake can help reduce the symptoms of menopause, more than you can think. Its vitamin content and its few calories, make them useful at the same time to maintain a healthy body weight and reduce the risk of diseases associated with menopause such as heart disease, osteoporosis and diabetes.
4.Exercise on a regular basis
While there is no evidence that constant exercise directly impacts the symptoms of menopause, it is proven to be useful in this process in multiple ways. Among the benefits of exercise during menopause are the following:
- Regulate the dream
- Improve humor.
- Improve health in the bones and in the cardiac system..
- Reduce the risk of obesity significantly.
5.Eat more foods high in phytoestrogens
The consumption of phytoestrogens in menopause is nothing short of fundamental. They are responsible for correctly balancing the hormones in the body and for reproducing many of the effects of natural estrogen that is usually lost with menopause.
Several studies have indicated that the high consumption in the East of foods high in phytoestrogens have led women from these countries to have a lower impact on symptoms related to menopause such as episodes of heat and night sweats during the process of adaptation to it.
These are some foods high in phytoestrogens that you should consume:
- Soy in all its natural derivatives.
- Flax seeds.
- Sesame seeds.
In addition to providing a correct hormonal balance, phytoestrogens are useful for reducing bad cholesterol, which is recommended for consumption by anyone approaching old age.
6.Drink plenty of water
A little-known effect of reducing estrogen at menopause is dehydration, which apparently affects many women.
Drinking between 8 and 12 glasses of water daily can help reduce the impact of dehydration, as well as other symptoms of menopause, such as swelling or slowing metabolism.
Water is also a great help for those who want to lose weight: drink about 500 ml of water a half hour before each meal is quite useful for this.
7.Replace empty calories with protein-rich foods
In both empty calories and those from refined sugar and processed foods can cause blood problems and weight gain, taking an adequate amount of protein can delay many symptoms of aging.
A good protein intake during menopause can bring benefits such as:
- Reduce exhaustion
- Decrease the loss of muscle mass.
- Help with weight loss, prolonging the feeling of fullness between meals.
- Regulate the appetite.
Some foods high in protein recommended at menopause are:
- Dairy products.